Well it’s that time of year again when University and high school students all over Australia are about to commence their end of year exams.
Sometimes the mere mention of that word (Exams) is enough to make some students sick to the stomach, knees tremble and mind go blank! I still remember standing outside the exam halls at University watching students pacing, trying not to vomit while sweat dripped down their pale faces waiting for the doors to open.
As a Clinical Hypnotherapist that works with many teens and students I can share my top tips and tricks that I teach clients that come to my clinic to allow them to feel cool as a cucumber, in control, positive as well as have the ability to avoid that dreaded brain fog.
Schedule study time Grab your calendar and make a Study Schedule. If you think about what you need to do without writing it out, it can become overwhelming and effective study takes a back seat which then leads to last minute cramming which is best avoided if possible. Firmly lock in a time and date where each subject will be reviewed. Study in 50 minute blocks with 10 minute breaks in between.
Study in conditions similar to exam conditions When retrieving stored information, it is done more efficiently if the environment is similar to the one it was stored in. Typically an exam takes place in a largehall with a chair and table, no noise or distractions. Therefore turn off the TV and music, have adequate lighting, sit up at a desk or table instead of lying on the bed, remove any distractions such as your phone and ensure the area is tidy.
Avoid Caffeine and sugary drinks Many students burn the candle at both ends, cramming day and night.Eating or sleeping is replaced by drinking those chemically enhanced energy drinks or coffee morning, noon and night. Consuming excessive caffeine and sugar increases the physical symptoms of anxiety such as a rapid heart beat, quickened breathing, and shaking. The increased sugar may give you a quick high but then a crash is inevitable making you feel flat, irritable and unable to concentrate. Ensure you have a balanced diet to sustain your energy levels while studying and during the exam.
Adequate sleep Get at least 7 hours a night. This allows your mind and body to renew and repair and it’s also the time when events and new knowledge acquired during the day are transferred to long term memory. As well as being able to store more information we know that people who get 7 hours or more sleep a night not only have better physical health but also better mental health with less incidences of anxiety and depression.
Visualize When you think about your upcoming exam, what images come to mind? Are you looking relaxed, calm, in control or are you trembling like an anxious leaf? This is where your power lies, every successful person visualizes their ideal future. When you are feeling relaxed imagine yourself in your exam hall, if you already know what it looks like that’s a bonus. See and feel yourself sitting at the desk, behaving calmly and efficiently during the exam, reading the paper, writing the answers in a relaxed manner and completing on time. Do this each morning when you first wake up and just before you fall asleep at night as these are times you are most suggestible.
Breathe (7 – 11 breathing) Yes, you need to know how to breathe effectively. This is the best anxiety hack and I teach it to every client that comes to my clinic. Sit upright and take a deep breath in through the nose, breathing all the way down to the belly for a count of 7 then exhale out like gently blowing a candle for a count of 11. Do this 4 times and notice how you have slowed those brain waves and changed the feeling in the body.
Mindfulness Anxiety is future based. When using Mindfulness we focus on what is happening now in the present. It’s an effective way we get our brain to connect with reality or the thinking part. Try the following technique when you get that anxious feeling during the exam. 5 things you can see (desk, chair, paper etc), 4 things you can feel (shoes on my feet etc), 3 things you can hear, 2 things you can smell and 1 thing you can taste.
Practising these 7 tips and tricks will have you well on your way to performing at your best, remember to share the love with your fellow students. Good luck everyone.